Workout of the Day

Workout of the Day 11th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

20 Double Unders

10 Teacups, per arm

10 Wall Ball Rotations

10 Wall Ball Swings

1min Squat Hold

Warm-up (No Measure)

5×1 Jump to Hollow

3×5 Kipping Swing

3×3 Kipping Pull Ups

Pull Up Ladder

Work your way up in unbroken sets from 1 to 10 and back down, rest as needed between sets.

If you fail a set rest for 2min and then work your way back down the ladder. E.g. if your best set is 6, start working your way back down to one from there.


Metcon (Time)

For Time:

150 Double Unders

60 Wall Balls

30 Chest 2 Bar Pull Ups

150 Double Unders

Rx: 9/6kg

Int: 100 Doubles, Pull Ups

Sc: 150 Singles, 6/3kg, Jumping Pull Ups
Today’s workout is a sprint. Try to go unbroken.

Metcon (Time)


100 Bent Over Row (20/15)

Every break perform 5 V-Ups.